30
Aug
190831
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (3 Rounds for reps)
Teams of 3:
7 Minute AMRAP:
120/80 Calorie Bike
Max Overhead Squats 95/65
Rest 3 Minutes
6 Minute AMRAP:
90/60 Calorie Bike
Max Hang Squat Cleans 115/80
Rest 3 Minutes
5 Minute AMRAP:
60/45 Calorie Bike
Max Thrusters 135/95
RX+ – 115/80, 135/95, 155/105
Metcon (Time)
Bootcamp/B-Fit
3 rounds:
21 Dumbbell power cleans 50/35
Run 400m
Plank hold for time equal to run time